Thanksgiving: Gratitude Flow

(from the book 24 Christian Yoga Classes)

Suggested Playlist: CYA’s GrateFULL on Spotify

  • Theme: Cultivating a heart of gratitude.
  • Scripture: 1 Thessalonians 5:18 – “Give thanks in all circumstances.”

Sequence:

  • Seated or Kneeling Cat-Cow (Marjaryasana-Bitilasana): Warm up the spine, add twists, circles and folds.

Class:

Gratitude in All Things: A Heart of Thanksgiving”

November is a month traditionally focused on gratitude, thanksgiving, and reflection. In the Christian tradition, it’s a time to express thanks for God’s provision, love, and faithfulness. This class encourages participants to cultivate an attitude of gratitude in their spiritual, physical, and emotional lives, even in the midst of challenges. Through Christian yoga, we will connect with God’s abundant blessings and learn to honor and thank Him in every moment.

Encouraged Reflections:

  • Gratitude as Worship: Gratitude is a powerful act of worship. Recognizing and thanking God for His many blessings—big and small—helps to cultivate peace and joy in our hearts.
  • Being Present: Focusing on the present moment and reflecting on the ways God is at work in our lives right now, rather than worrying about the past or future.
  • Living with Thanksgiving: Living each day with a heart of thanksgiving, acknowledging God’s goodness and grace, and being mindful of how we can serve and love others.
  • Trust in God’s Provision: Even in times of scarcity or difficulty, we can trust that God is our Provider and that He will meet our needs according to His riches in glory.

Class Flow

1. Opening Prayer & Intention (5 minutes)

  • Begin the class by welcoming participants and setting the intention for “Gratitude in All Things: A Heart of Thanksgiving.” Encourage them to reflect on the blessings of their lives, both big and small, and to offer thanks to God for His goodness.

Opening Prayer Example:
“Heavenly Father, thank You for this moment of stillness, for the breath in our lungs, and the life You have given us. As we enter this practice today, help us to focus on the many blessings You’ve bestowed upon us. Teach us to be thankful in all circumstances, to recognize Your goodness, and to trust in Your provision. We offer our practice to You today in gratitude and praise. In Jesus’ name, Amen.”

2. Gentle Warm-Up & Breath Awareness (5 minutes)

  • Begin in Sukhasana (Easy Pose) or seated comfortably. Close the eyes and focus on the breath. Encourage participants to take long, deep inhales and exhales, filling their lungs completely with God’s presence and releasing any tension or stress.

Breath Work:

  • Inhale deeply, breathing in God’s peace and provision.
  • Exhale fully, releasing any thoughts of lack or fear.
  • Inhale again, visualizing yourself filled with gratitude for all that God has done.
  • Exhale slowly, offering thanks for His love and provision.

Reflection:
As you breathe, reflect on the many reasons we have to thank God for every breath and moment of life. “Let everything that has breath praise the Lord.” (Psalm 150:6) 

3. Heart-Opening & Grounding Sequence (10-15 minutes)

In this section, we’ll focus on opening the heart and grounding the body, reflecting on the ways God provides for us physically, emotionally, and spiritually. After the initial Easy Pose, you can add twists, circles and other gentle warm up postures that focus on the neck and wrists. Then making your way to Table Top.

Cat-Cow  (Marjaryasana-Bitilasana)

  • Start in Tabletop Position (hands under shoulders, knees under hips).
  • Inhale to drop the belly and lift the heart (Cow Pose).
  • Exhale to round the spine and tuck the chin (Cat Pose).
  • Repeat for 5-6 rounds, syncing breath with movement.

Reflection:
“I will give thanks to the Lord with my whole heart; I will tell of all Your wonderful deeds.” (Psalm 9:1) — As you move, reflect on all the wonderful things God has done in your life, both seen and unseen, and thank Him for His goodness.

Child’s Form (Balasana)

  • From Tabletop, sit back onto your heels and extend your arms forward, resting your forehead on the mat.
  • Hold for several breaths, feeling a deep sense of surrender and gratitude.

Reflection:
Rest in God’s provision and thank Him for all the ways He meets your needs, both materially and spiritually. “The Lord is my shepherd; I lack nothing.” (Psalm 23:1) 

4. Standing Sequence & Strengthening (10-15 minutes)

This section focuses on cultivating strength and balance, reflecting our spiritual stance of standing firm in gratitude and trust in God’s provision. Think of postures of gratitude, postures of trust.

Mountain (Tadasana)

  • Stand tall with feet hip-width apart, arms at your sides.
  • Ground through your feet, lift your chest, and feel strong and steady.
  • Hold for 3-5 breaths.

Reflection:
“The Lord will provide.” (Genesis 22:14) — As you stand tall, reflect on the many ways God has provided for you in the past, and trust that He will continue to do so in the future.

Warrior II (Virabhadrasana II)

  • Step one foot back, bend the front knee, and extend arms parallel to the floor.
  • Hold for 3-5 breaths, feeling grounded in God’s strength and provision.

Reflection:
In Warrior II, reflect on how God’s love never changes, no matter the circumstances, and offer thanks for His enduring faithfulness. “Give thanks to the Lord for He is good; His love endures forever.” (Psalm 107:1) 

Tree to Warrior III (Vrksasana to Virabhadrasana III)

  • Stand tall, shift weight onto one leg, and place the opposite foot on the inner thigh or calf (avoiding the knee).
  • Bring your hands together in prayer or extend your arms overhead.
  • Hold for 3-5 breaths, feeling grounded and balanced.
  • Take the foot back to Warrior III, option to ‘airplane the arms out’, hold for 3-5 breaths before coming back to Tree, then to Mountain.
  • Repeat on the other side.

Reflection:
“Those who are planted in the house of the Lord will flourish in the courts of our God.” (Psalm 92:13) — As you balance, reflect on how being rooted in God’s presence enables you to stand firm and thrive in every season.

5. Seated Stretching & Relaxation (5-10 minutes)

This section will help bring the body to a place of peace and rest, allowing time to reflect on the gratitude and thankfulness we’ve cultivated during the class.

Seated Forward Fold to Revolved Seated (Paschimottanasana to Parivrtta Paschimottanasana)

  • Sit with legs extended long, feet flexed. Inhale to lengthen the spine, and exhale to fold forward over the legs.
  • Hold for 3-5 breaths.
  • Grabbing the opposite leg/ankle/foot, revolve the torso into Revolved Seated, hold for 3-5 breaths then return to Seated Forward Fold.
  • Repeat on the other side

Reflection:
As you fold forward and twist, offer up any worries or anxieties to God, giving thanks for His faithfulness in all things. “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” (Philippians 4:6)

Seated Spinal Twist (Ardha Matsyendrasana)

  • Sit tall, cross one leg over the other, and gently twist toward the bent knee.
  • Hold for 3-5 breaths, then switch sides.

Reflection:
“I will bless the Lord at all times; His praise will always be on my lips.” (Psalm 34:1) — As you twist, reflect on how giving thanks in all circumstances keeps our hearts aligned with God’s goodness.

6. Final Resting Posture (Savasana) (5-10 minutes)

  • Lie down on your back, arms at your sides, palms facing upward.
  • Close your eyes and allow your body to fully relax.
  • Focus on your breath and the sensation of peace and gratitude filling your heart.
  • Near the end, place both hands on the heart and close in prayer or offer one final piece of gratitude such as the gift of the heart beating.

Reflection:
“Give thanks to the Lord, for He is good; His love endures forever.” (Psalm 107)

This is one of 24 Classes from 24 Christian Yoga Class Outlines: Two a Month Based on the Season and Holidays

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